Van Soest Kim Hyrox Result

Overall Performance

Kim Van Soest delivered a commendable performance at the 2024 Amsterdam Hyrox event, ranking in the top 22% of both the overall and age group categories. The total running time of 53:20 was 2:03 slower than average, indicating an opportunity for improvement in running endurance and speed. Notably, Kim’s performance in strength-based exercises such as the Ski Erg, Sled Push, and Sled Pull was notably strong, suggesting a well-developed strength profile. The initial running segments were executed too quickly, especially Running 1, which may have contributed to subsequent slower running times. This pattern indicates a need for more strategic pacing to maintain energy throughout the race.

Segments to Improve

• Total Running Time: Kim's total running time was slower than average, suggesting a focus on running endurance and speed is needed.
  • Incorporate interval training into weekly workouts, alternating between high-intensity sprints and moderate-paced recovery runs.
  • Introduce tempo runs to build sustained speed endurance.
  • Focus on form corrections such as maintaining an upright posture and efficient arm swing to enhance running efficiency.
• Sandbag Lunges: The time for Sandbag Lunges was significantly slower than average.
  • Perform weighted lunges with a focus on balance and control, aiming to enhance stability and strength.
  • Incorporate core strengthening exercises like planks and Russian twists to support better lunge performance.
  • Practice lunges under fatigue by performing them after a run to simulate race conditions.
• Wall Balls: Performance in Wall Balls was also below average.
  • Improve squat depth and explosiveness with plyometric exercises such as jump squats and box jumps.
  • Work on overhead strength and coordination with medicine ball throws against a wall.
  • Focus on breathing techniques to maintain rhythm and efficiency during the exercise.
• Roxzone Transition: Although better than average, there's room for improvement in transitions.
  • Practice quick transitions by setting up mini circuits that mimic race conditions, alternating between running and exercises.
  • Strengthen aerobic capacity with steady-state cardio to reduce recovery time between exercises.
• Rowing: Slightly below average performance in rowing.
  • Incorporate interval rowing sessions focusing on stroke power and efficiency.
  • Engage in strength training for the back and shoulders to improve rowing power.

Race Strategies

• Pacing: Implement a more conservative start to maintain energy levels throughout the race. Begin at a sustainable pace and gradually increase intensity.
• Energy Management: Utilize short recovery techniques like controlled breathing during transitions to optimize energy levels.
• Mental Preparation: Develop a mental strategy to handle fatigue, focusing on positive self-talk and visualization techniques.
• Nutrition and Hydration: Ensure proper pre-race nutrition and hydration to sustain energy levels throughout the event.